Swim

• 30m
• 1371.60 meters
• -----

300 drills
300 kick
700 easy
200 drills

Just an easy day in the pool with a few drills.

Run

• 59m 13s
• 7.32 miles
• 08m 05s /Mi

2 miles at zone 2
3 miles at zone 3
2 miles at zone 2

Ran to Tryon Rd and back for the warmup and cooldown. Hit the 3 miles running to the stop sign and back. A bit chilly with just a t-shirt on, but it felt wonderful after a long day of work. Solid effort at tempo pace.

18:38, 2.16 miles, 145 avg HR
22:20, 3 miles, 158 avg HR
18:15, 2.16 miles, 149 avg HR

Swim

• 40m
• 1645.92 meters
• -----

400 drills
4 x 300 under 5:00 on 6:00
200 drills

Hit all 300's under 4:55, but I was struggling on the last one. Had to renew my monthly membership today, which caused me to cut this a bit short.

Bike

• 1h 00m
• 17.00 miles
• -----

Easy spinning on the trainer.

Run

• 42m 16s
• 5.19 miles
• 08m 09s /Mi

Brick run through the neighborhood.

Bike

• 1h 00m
• 17.00 miles
• -----

This weather has me grumpy. Sucks when it's rainy in the 40's on the weekends, which is the only time I have daylight. Jumped on the trainer for a 3 hour ride, but I got bored and quit after an hour.

Run

• 1h 35m 42s
• 11.21 miles
• 08m 32s /Mi

Long run. Wanted to ride, and almost did. But the wet weather scared me off. It sure was nasty, cold, and wet, but I'm glad I got out and did this one. Just made me feel alot better by getting out and doing it.

34:15 @ 148 (4.03 miles)
34:34 @ 150 (4.03 miles)
26:53 @ 153 (3.15 miles)

Swim

• 34m 40s
• 1828.80 meters
• 01m 53s /100 meters

Just swam a long set with a pull buoy. Felt solid the entire time. Swim endurance is building, slowly...

Run

• 38m 43s
• 4.73 miles
• 08m 11s /Mi

Headed out through the neighborhood for a nice run. Didn't bundle up like I have been, and it was cold at first. But after 10 minutes or so this really felt great. Nice to finish a run and it not be completely dark outside.

Swim

• 45m
• 1828.80 meters
• -----

200 drill
200 kick
7 x 200 under 3:15 on 4:00
200 drill

Started off fast, swimming the 1st 200 in under 3:00. Eventually found a 3:10 pace and pretty much hit every one thereafter at the 3:10 mark.

Run

• 15m 49s
• 1.97 miles
• 08m 01s /Mi

Headed out for an hour run, but turned around because I had to use the bathroom. Once I get back to the house, I see a police officer. I set my alarm, and must have not shut the door well. So he was there to find the guy supposedly breaking into my house. I discussed the issue with the officer, who was very friendly. Didn't bother heading back out because it took him about 20 minutes or so to fill out his report.